WORKOUT

7:30 AM - 60 mins of Stepmill (Intervals L4/L6 ) 5.15 miles(122 AVG - 143 MAX HR) 362Kcals.

12:00 PM - 37 Mins. Ab Workout (94 AVG - 118 MAX HR) 119 Kcals
Bicycle w/4lb ball: 3 set of 25
Stability Ball Crunch w/4 lb ball: 3 set of 25
Reverse Crunch w/4lb ball: 3 sets of 25
Overhead Side Bends w/4 lb ball: 3 sets of 25 on each side
Roman Chair Straight Leg: 5 sets of 10
Roman Chair Bend Knee-in" 5 sets of 10

12:40 PM - 10 mins of Calve Training (85 AVG - 103 MAX HR) 22 Kcals
Seated Calf Raises: 25/70, 25/75. 25/80, 25/85, 25/90
Standing Calf Raises: 60# 5 sets of 25
* Did extra work on my calves so that my calves don't tighten up during my long runs.

9:05 PM - 53 mins of 90X (Day 8 of 90) Chest & Back (91 AVG - 121 MAX HR) 160 Kcals
Standard Push-ups: 26, 20
Wide Front Pull-ups (w/chair): 20, 22
Military Push-ups: 18,22
Reverse Grip Chin-Ups (w/chair): 13, 20
Wide Fly Push-Ups: 20, 21
Closed Grip Overhand Pull-ups (w/chair): 20, 18
Decline Push-Ups: 16, 12
Heavy Pants: 20/10#, 10/15#
Diamond Push-Ups (~8" spread):12, 16 on knees
Lawnmowers: 16/15#, 15/20#
Dive-Bomber Push-ups: 12, 10
Back Flys: 20/10#, 14/10#